Healthiest Foods: Wild Salmon

Like walnuts, wild salmon is packed with omega-3 fatty acids. "These omega-3 fatty acids are key; you really want to get between one to two grams a day if you're healthy," says Elyse Marrone, a registered dietitian nutritionist and past president of the Palm Beach Dietetic Association. Wild salmon also has protein, vitamin D and minerals including calcium and iron.

Protein: Protein is a building block for our bodies. "It's needed for hair, muscles, skin, organs, energy—it does a lot of important things," says Rebecca Berman, a registered dietitian and licensed nutritionist at Palm Beach Dietetics.

Iron: The mineral supports metabolism and is essential for normal cellular functioning.

How to incorporate

Our nutrition experts agree that to reap these benefits, you must consume wild salmon, as opposed to farm raised. Compared to the latter, the former is higher in omega-3 fatty acids. And, as Marrone notes, farm-raised salmon has 40 times the amount of PCBs, the synthetic chemical compound polychlorinated byphenyl.